Saturday, October 16, 2021

CrossFit Empire South – CrossFit

Our rowing clinic will start after class at 10:30am!

View Public Whiteboard

Metcon (Time)

21.10.16

Teams of 2

– RX –

For Time:

200 Box Step-ups (24/20″)

150 KB Swings (70/53#)

– Partner holds KB in front rack position while other partner works on step-ups.

– Partner seated L Hold while other partner works on KB swings.

– INTERMEDIATE –

For Time:

200 Box Step-ups (20/14″)

150 KB Swings (53/35#)

– Partner holds KB in front rack position while other partner works on step-ups.

– Partner holds a seated L-hold on box while partner swings KB.

– BEGINNER –

For Time:

200 Box Step-ups (20″)

150 KB Swings (35/25#)

– Partner holds KB in front rack position while other partner works on step-ups.

– Partner holds a seated L-hold on box while partner swings KB.

Skills

With a Partner:

800m KB Farmer Carry

3:00 Plank Hold

– Switch KB carry with partner as needed

Cool Down

Accumulate:

1:00 Pigeon Stretch / Side

2:00 Foam Roll Upper and Lower Back

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